STABILITY
10 Min Coach Led single leg and midline stability session
WORKOUT
Part 1)
AMRAP 8
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats
REST 4 Min
Part 2)
AMRAP 8
5 DB Push Press (Heavy)
10 Toes to Bar / / or Variation
50ft Walking Lunge (no weight)
Read MoreSATURDAY WORKOUT
Every 6 Min for 18 Min (3 Rounds)
15 Clean & Jerk 135/95
12 Thruster 115/80
9 Power Snatch 95/65
*Aim to finish each round in less than 4 min
*Scale weight and reps as needed
CASH OUT
30 Burpee Chest to Bar Pull Ups
Read MoreSTRENGTH
Pause Back Squats
5x2 @ 55-65% of 1RM
*Pause for 2 seconds at bottom
*Aim to stay within 55-65% for all sets
*New set every 2 min
WORKOUT
Retest from 01/02/2023
AMRAP 20
20 Double Under
23 Cal Row
20 Double Under
23 Wall Ball 20/14
20 Double Under
23 Pull Ups
20 Double Under
23 Alt. DB Snatch 50/35
Read MoreSTABILITY
10 Min Coach Led Shoulder Stability
SKILL
Strict HSPU review
CAPACITY BUILDER
Every 2 min for 12 min
*SHSPU / or / Variation
WORKOUT
2 Rounds:
3 Min Bike - easy
2 Min Bike - moderate
1 Min Bike - Hard
2 Min Rest
Read MoreSTRENGTH
E2min for 10min (5 Rounds)
1 Hang Squat Clean + 2 Front Squat
*Start first set at or around 50% of 1RM Clean and build steadily so that reps feel heavy, but not maximal.
WORKOUT
AMRAP 12
12 Lat. Burpee Over Bar
12 Front Rack Step Back Lunges (in place) 75/55
12 Toes to Bar
Read MoreSTRENGTH
Every 90 sec for 6 sets:
2 Snatch Balances
*Aim to start at 50% of 1RM Snatch
*Aim to receive each rep either in squat or power position.
WORKOUT
EMOM 20 (5 Rounds)
Min 1: 7-10 Overhead Squats* (Light/Moderate)
Min 2: 14/11 Cal Row
Min 3: 3+ Sandbag Over Shoulder 150/100
Min 4: :45 Ski
Read MoreSTRENGTH (pt. 1)
Deadlift 7x2 @ 80% of 1RM
STRENGTH (pt. 2)
Shoulder Press
*Aim to start a new set every :90 sec
3 Rounds:
3 Reps @ 70% of 1RM
2 Reps @ 75%
1 Rep @ 80%
Read MorePARTNER “Warm Up :)” WORKOUT
*Teams of 2
*YGIG Style
*Alt. every round
4 Rounds EACH (8 Rounds total)
5 Thruster 135/95
7 Chest To Bar Pull Ups / / Pull Ups
9/7 Cal Echo Bike
PARTNER WORKOUT “The Main Event”
*Teams of 2
*YGIG Style
*Split reps evenly!
AMRAP 15
12 Deadlifts 155/105
10 Hang Power Cleans 155/105
8 Push Jerks 155/105
30 Air Squats
20 Hand Release Push Ups
10 Pull Ups
Read MoreSTRENGTH / / SKILL
AMRAP 12
15 Strict HSPU / / Box HSPU Variation / DB Shoulder Press
30 Air Squats
50ft HS Walk / / Wall Walk / DB Overhead Carry
30 Air Squats
*Consider a lower overall intensity in this workout to build and refine SHSPU & HSW ability.
STRENGTH (part 1)
3 Sets:
8 Alt. Back Rack Step Back Lunges
*moderate to heavy weight for each set.
*Rest about 2 min Between sets
CASH OUT
EMOM 5
10+ Russian KB Swings (Heavy!!)
Read MoreSTRENGTH
Tempo + Pause Front Squat
Every 2 min for 12 min (6 sets)
3 Front Squats (3 sec descent + 2 hold at bottom - FAST on the way up!)
Aim to use somewhere between 55-65% of 1RM Front Squat
WORKOUT
5 Rounds: (20 min total time)
2 Min Max Distance Row
2 Min Rest
*Score is total distance after 5 rounds!
Read MoreSTABILITY
Coach Led Shoulder Stability / Activation
STRENGTH
Push or Split Jerk 6x2 @ 80% of 1RM
STRENGTH (part 2)
EMOM 15
1 Power Clean @ 70+% of 1RM
Read MoreSTABILITY / / ACTIVATION
Coach led deadlift / posterior activation circuit
STRENGTH
Deadlift
6x2 @ 80% of 1RM
WORKOUT
AMRAP 9
3/3, 6/6, 9/9, etc… +3
Burpee Box Jump Over 24/20”
Strict Pull Up
Read MoreSTRENGTH
6 Rounds:
:20 Toes to Bar / :10 Rest
:20 V Ups / :10 Rest
WORKOUT
EMOM 12 (6 Rounds)
Alt. B/t…
Min 1) 10+ DB Bench (2x50/35)
Min 2) 5 Overhead Squat*
*choose a weight for the overhead squat that is sustainable for all 6 rounds
*aim to use the same weight for all 6 rounds
Read MorePART 1 (WARM UP)
“Start Your Engines”
2 Rounds:
30 Doubles / / 60 Singles
15 Wall Ball (Heavy)
30 Crossover Singles / / 45 Tall Singles
15 Wall Ball (Heavy)
*7 Min Cap
GOAL: acclimate to the heavy ball, while mixing up jump rope movement patterns.
PART 2
AMRAP 7
1-2-3-4-5…etc +1
Power Clean @ 70% of 1RM
Wall Walk :)
PART 3 (PARTNER WORKOUT FINISHER!)
*Retest from… some time last summer!
*Teams of 2, YGIG style
AMRAP 5
Max Reps Squat Clean Thruster 135/95
Read MoreWORKOUT
Every 2 Min For 40 min (5 Rounds)
Alternate between…
300m Run
400/300m Row
400m/300m Ski
20/16 Cal Echo Bike
*Our goal should be to work at a moderate intensity for about :90 each interval
Read MoreSTABILITY
Coach Led Shoulder Warm Up
STRENGTH
Shoulder Press
5 Reps @ 60% of 1RM
5 Reps @ 60%
4 Reps @ 70%
4 Reps @ 70%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 80+%
*Aim to start a new set every 90sec
SKILL
Review Handstand Push Up Progressions!
WORKOUT
21-15-9
Strict Handstand Push Up
Front Squat 135/95
*Bar taken from rack OR floor
*9 Min Cap
Read MoreSTABILITY
AMRAP 12 (For Quality)
:10+ L Sit
10/10 Single Leg Split Squat (Light weight!)
5+ Bar / Ring Dips
10 DB Sumo Deadlift (Should feel easy)
CAPACITY BUILDING
EMOM 5
6 Deadlifts @ 40-55% of 1RM
*Stick with a weight that you can sustain for all 5 rounds AND recover quickly from!
WORKOUT
4 Rounds For Time:
50ft DB Front Rack Walking Lunge*
10 Burpee Chest to Bar / / Pull Ups
*Rest 1 Min between rounds
*Choose your own weight for the lunges!
15 Min Time Cap
Read MoreSTRENGTH
EMOM 10
*Alt. DB Snatch (Go heavy!)
*Choose your own weight and reps / build steadily over the 10 min
*Aim for at least 2-4 reps a minute
*Goal is to build confidence with heavier DB’s
WORKOUT
EMOM 20 (5 Rounds)
Min 1) *10 DB Bench Press
Min 2) *Toes to Bar
Min 3) 3+ Sandbag Over Shoulder 150/100
Min 4) 15+ Box Step Up 24/20”
*Choose your own weight / Reps
Read MoreSTRENGTH
Back Squat 5x5
*Start first set at 60% of 1RM and build each set toward a heavy 5RM (Does not need to be a new PR!)
WORKOUT
AMRAP 15
20/16 Cal Row
10 Back Squat 135/95
40 Double Unders / / 80 Singles
Read MoreSATURDAY WORKOUT
For Time:
800m Run
30 Clean & Jerk 135/95
600m Run
30 Thrusters 115/80
400m Run
30 Power Snatch 95/65
Read More